Happy & HEALTHY Thanksgiving!

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Thanksgiving is a wonderful day to be in gratitude, celebrate your blessings and spend time with people you love and enjoy a meal together. However, sometimes, instead of being full of thankfulness we end up being full of food! You might enjoy the food in the moment, but later you feel stuffed, bloated, and can have guilt or bad feelings about what you ate or how much you ate.

It is possible to celebrate and enjoy your family, your friends and your food and feel good physically and emotionally. I would like to share a few ways you ways you can make your Thanksgiving happier and healthier!


Start your day in gratitude:  As soon as you wake up, before you get out of bed think of all the things you have to be thankful for, then set an intention for the day. It can be something like - I am thankful I can make choices. Today I choose to make some healthier choices, and enjoy my food in moderation, so I feel good today and tomorrow.


Eat prior to your main meal: .If you don't eat the whole day, thinking you are saving your calories for the Thanksgiving meal, you be more likely to over eat later on. Choose as many whole foods as you can. For example, snack on some fresh vegetables and a low-fat dip instead of chips.


Drink water throughout the day: It will help you stay hydrated, feel fuller, and help reduce bloating if you have any foods higher in salt during the day.


Limit or avoid alcohol: This can be a challenge for many people, but remember, you can have a drink anytime, but you may only get to have cornbread or pumpkin pie once a year. If you are going to have an alcoholic beverage, consider having it separate from your meal. Drinking water with your meal will allow you to enjoy the taste of your food more. Have your glass of wine, or drink of choice, before or after your meal and enjoy it as its own treat.


Eat larger portions of a few items or have very small portions of a variety of foods: You may also want to focus on eating foods that you don't have on a regular basis - maybe its the stuffing or green bean casserole.


Eat one plate worth of food: Many people eat dinner early in the day, closer to what is typically lunch time. If you eat one plate of food, later in the evening you will most likely be hungry again, then you can have a little bit more of some of the foods you enjoyed the most.


Savor: Enjoy everything about the meal. Eat slowly and truly taste your food. Have more conversation with the people you are with.


Wait at least half an hour after your meal to have dessert: This give your body time to start time to start digesting your food, and you can truly feel how full you are.


Remember Thanksgiving is a holiDAY - Friday go back to your normal routine.


Your body will be thankful for the choices you make! Even one or two different choices can make a huge difference in how you feel.


Most of all, remember no matter what choices you make, you can always do better the next day!


Happy Thanksgiving!


Morning Routines - to catch your dreams!

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Health, fitness, personal development and spirituality are all high priorities in my life. They are truly my passions! Which you would probably expect being that I am a life coach and fitness professional!

The last year and a half has been a season of lots of change. I bought my first home and started teaching group fitness classes for the first time. I was adjusting to being a new home owner, living alone, and learning and growing as an instructor. Now that I feel comfortable and confident in both areas I am ready to take on some new dreams!

I was feeling guided to create some daily practices. I realized I had been neglecting some of my manifesting and spiritual practices. The Miracle Morning had been on my list of books to read, so I decide now was a perfect time. I loved it! Hal Elrod has a great writing style and the books is easy to read, fun and motivational. He uses the acronym SAVERS, which stands for silence, affirmations, visualization, exercise, reading and scribing (his word for journaling.)

I love each of these activities and can say with certainty they are transformational tools. I highly recommend the book. However, in my opinion the most important thing is doing things for your mind, body and spirit, every morning! Not necessarily these specific things.

Since I started reading the book, over the last week and half ago, I have been created a morning routine for myself that I have done everyday.  (I will share in more detail in a future blog – stay tuned!) I am calling this my Dreamcatcher Morning!

  • As soon as I get out of bed I stand, stretch, and give thanks for this new day and new opportunity. (I’ve been playing with my own variation of an open your angel wings visualization/stretch from Kyle Gray in his book Angel Prayers and finishing by standing in super hero pose – more on this in the future blog!)
  • I make my bed
  • I drink water
  • Then I have been going straight to my backyard patio for the rest of my morning practice (The weather is beautiful now in Phoenix. I will find a different spot when as the weather changes)
  •  I do some breathing work (Again, I will share specifics in a future blog)
  • Affirmations - I recently wrote my own short daily prayer/affirmation. I also wrote another morning mediation for multi-author book which will be released later this year. I say those to myself along with my Dreamcatcher Manifesto (which is on the main page of my site). Sometimes I say them to myself silently or say them aloud. Then I read my affirmations that I have written specific to my current goals. As I am saying them I take time to visualize my goals as done and bask in the feelings.
  • I take a few breaths in silence. Then I think of several things that I am grateful for. Then I say a prayer from A Course In Miracles – What would You have me do? Where would You have me go? What would You have me say, and to whom?

I plan to keep all these as part of my morning. Since I started my consistent morning routine I have also been taking time to read a new book each day as well. I read The Miracle Morning in just a few days and I am already half way through a second book, in less than two weeks! A few days I have also read from A Course in Miracles or devotionals/passages from Marianne Williamson’s A Year of Miracles or Doreen Virtue’s Daily Guidance from Your Angels. Reading might not always be part of every morning, but for now, it is!

There are many ways to incorporate time for these types of activities during your day but what is most important is adding some of these things to your morning, as a start to your day. Making time for your mind, body and spirit in the morning will lead to amazing transformations, in all areas for your life.

You can try any or all of these things. You can make your morning practice just a few minutes, or you can devote an hour a day to it. You can combine many of these practices. You can mentally say affirmations as you take a few deep breaths. I am also going to be incorporating some yoga sun salutations into my morning routine. Sun salutations combine stretching and strength movements with breathing. A few sun sals and thinking of three thing you are grateful for can be your morning routine!

Pick one or two things, practice them each morning and be consistent! You are worth it! The most important thing you need to achieve any goal or dream, is YOU! The happier and healthier you are, the more you will achieve! Your morning routine will help you catch your dreams!



The Miracle Morning by Hal Elrod

A Course in Miracles

A Year of Miracles: Daily Devotions & Reflections by Marianne Willamson

Daily Guidance from Your Angels by Doreen Virtue

Angel Prayers: Harnessing the Help of Heaven to Create Miracles by Kyle Gray


Yoga Core & Ab Exercises | Down dog variations

Yoga provides total body, flexibility, balance, and strength. With added variations you can add even more challenge and increase strength.

These 5 exercises are variations to Down Dog. For Down Dog, your hands remain flat on the floor. Feel as though you are pushing the floor away from you. Keep you abdominal muscles engaged. Spread your shoulders. Work towards straightening your knees and touching your heals to the ground. 

You can add these moves to your flow or do them on there own. You can complete for reps of each exercise and then repeat on the other side. Repeat the circuit 4 times each side.

All you need is a yoga mat. Click HERE to see some of my favorite mats.


Down Dog Ab & Core Moves

1. Single leg down dog to plank ankle connect

2. Single leg down dog, knee to elbow

2. Single leg down dog, knee to elbow kick

4. Plank to down dog, opposite ankle tap

5. Side plank to down dog pike



It is possible to get strength & flexibility in one workout!

If you like these moves, check out my 6 week fitness training program "Strength, Sculpt & Flow". Its a beautiful e-book with six workouts that progressively add new strength exercises to yoga based sun salutations. You will build a strong foundation then add fun, challenging moves! Click HERE to learn more!


Dreamcatcher Manifesto

One day I saw a tank top online that said dream chaser. I almost bought it. Then I thought, but I'm not a dream chaser, I'm a dream catcher... I could feel it in my heart. I'm a DREAMcatcher! My mantra. My power phrase. 

Next came... Dreamcatcher Coaching, because that's what I do in coaching sessions. Help people achieve their dreams... Then one day while I was brainstorming quotes about dreaming, the words just flowed... I don't think I can, I know I can. I will... 

This is my "DREAMcatcher Manifesto". I hope it empowers you to catch your dreams!


Dreamcatcher Manifesto

I dream in my sleep. I dream bigger when I'm awake.
This is my life. My body. My journey. My dream.
I decide. I create my happiness. It all depends on me.
I am worthy. I am more than enough.
I believe in my dreams. I believe in myself.
I keep looking forward, and moving forward.
Everything is possible.
I don't think I can. I know I can. I will.
I'm a DREAMcatcher.



New Website = New Blog Coming Soon!

Now that my new website is live, I will be posting lots of new content for you! Motivation, mindset, fitness, nutrition and more, to help you live your dreams! Let me know what types of things you would like to learn from me!